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Malloy1344
10-09-10, 2:21 pm
I know its been months since I've been around on the Forvm. Had some crazy times recently. I ended up moving out of South Florida, and I'm living back in Pennsylvania again to be with my family. Finally got a great GF who I'm very happy with. Training was extremely solid for awhile, took a little dip recently, but due to different style and having to workout later in the day. I was getting up at 5-6am and training. I loved it. Now I'm back to training at 5pm, i just dont have the same energy. I have to be at work at 7am, my gym doesnt open til 5, and the drive is too far to work. Sucks.

Anyways, I've hit some great new PRs in the last two months.

Bench = 405 max (finally) 315 x 8 ( PR reps) 225 x 22 ( reps max)
Deadlifts = 515 max, 405 x 8 no belt. The 515 was easy, could have gotten 545
Squat = still not kicking ass here. Did get 405 x 3. Squat still isn't my best exercise at all.

Aside from those, Ive throw up 115s on DB Shoulder presses for 5, Close grip benched 315 for 3.

I took a break from the heavy lifting though, my tendons were starting to really ache. Past 4 weeks I've been doing alot of supersets, primarily doing chest/back together, bis/tris and delts and legs on respective days. I'm not seeing any progress however, so its time to get back to my old ways.

I haven't really figured out what I'm going to do. Its definitely going to be a hybrid routine. A 4 day split is most likely.... I want to incorporate elements of West Side while still having the flexibility to do some volume work.

I'm trying to find this 4 day split that Big Wides sent to me a long time ago. I want to base it off that template. No luck however. Wides, if you see this and remember what I'm talking about send me a PM. It was a 4 day split with bench, squats, cleans and deads.

Anyways, I am gonna try to post here as often as I can. It keeps me on track better. Hope I get to see some old names and new ones.

Vaze_06
10-09-10, 2:29 pm
fluffy :)
glad u're doing ok and welcome back

Malloy1344
10-09-10, 2:33 pm
fluffy :)
glad u're doing ok and welcome back

Thanks buddy. Its been awhile for sure.... I gotta say I'm finally happy though. I feell like things came together finally for me. Atleast for now..

Vaze_06
10-09-10, 2:39 pm
dont worry, everything will keep on going great! gosh have some faith in yourself

Malloy1344
10-11-10, 7:14 pm
Got back to the basics today...

Box Squats : 135, 225, 275, 315 x 5, 365 x 3, 365 x 2 ( didn't feel comfortable going heavier without my spotter....its tough getting a spotter for squats you can trust)

Bulgarian Split Squats: 3 x 10
GHRs: 4 x 10-12
Hamstring Curls: 3 x 12

Lat Tower Ab Cruches: 4 x 15

Played with my stance a bit with the squats. For some reason, I've just made very little progress with squats. I'm trying to remember what my old formula was when I made my best gains. For now I'll see what happens....

SpankyC
10-11-10, 7:22 pm
Love the work in here!

Big Wides
10-11-10, 9:57 pm
Welcome back dude

NJC_Manhattan
10-11-10, 10:10 pm
Can't believe I havent seen this journey yet. Nice leg day

SpankyC
10-11-10, 10:27 pm
I know its been months since I've been around on the Forvm. Had some crazy times recently. I ended up moving out of South Florida, and I'm living back in Pennsylvania again to be with my family. Finally got a great GF who I'm very happy with. Training was extremely solid for awhile, took a little dip recently, but due to different style and having to workout later in the day. I was getting up at 5-6am and training. I loved it. Now I'm back to training at 5pm, i just dont have the same energy. I have to be at work at 7am, my gym doesnt open til 5, and the drive is too far to work. Sucks.

Anyways, I've hit some great new PRs in the last two months.

Bench = 405 max (finally) 315 x 8 ( PR reps) 225 x 22 ( reps max)
Deadlifts = 515 max, 405 x 8 no belt. The 515 was easy, could have gotten 545
Squat = still not kicking ass here. Did get 405 x 3. Squat still isn't my best exercise at all.

Aside from those, Ive throw up 115s on DB Shoulder presses for 5, Close grip benched 315 for 3.

I took a break from the heavy lifting though, my tendons were starting to really ache. Past 4 weeks I've been doing alot of supersets, primarily doing chest/back together, bis/tris and delts and legs on respective days. I'm not seeing any progress however, so its time to get back to my old ways.

I haven't really figured out what I'm going to do. Its definitely going to be a hybrid routine. A 4 day split is most likely.... I want to incorporate elements of West Side while still having the flexibility to do some volume work.

I'm trying to find this 4 day split that Big Wides sent to me a long time ago. I want to base it off that template. No luck however. Wides, if you see this and remember what I'm talking about send me a PM. It was a 4 day split with bench, squats, cleans and deads.

Anyways, I am gonna try to post here as often as I can. It keeps me on track better. Hope I get to see some old names and new ones.

thats some heavy poundages!

Malloy1344
10-12-10, 6:24 pm
Love the work in here!

Thanks Bro! Appreciate the check in


Welcome back dude

Big man, great to see you still around and thank you for the welcome.


Can't believe I havent seen this journey yet. Nice leg day

Thanks my friend, been MIA for a long time. Glad to be back.


thats some heavy poundages!

Hopefully heavier soon man! Thank you!

Malloy1344
10-12-10, 6:29 pm
First day on DE Upper, mind you I'm still trying to figure this whole ME/DE thing out and do it right. Typically it suggests doing heavy triceps on ME day. I chose to do them on DE day because I feel my triceps may be a weakness in my bench. I say MAY, because I'm not totally sure what my weakness is yet...

Speed Bench: 8 x 3 @ 60% (205) Slow controlled down, and explosive as possible coming up.

JM Press: 135, 165, 185, 205 x 7. ( first time doin these in over a year. Should be handling 225 -275 again very soon. Comfort level wasn't there)

Standing BB Shoulder Press: 135 x 10 for a few sets
Chest Support Rows: 4 pies x 10 for 2 sets, 4 pies +quarter x 7 for 2 more sets.
Face Pulls SS/ Tricep Pushdowns( for blood flow for the elbows) 3 x 15

Good session today. Was done in 45 minutes or so. Felt some weirdness in my bicep/forearm insertion doin JMS. Probabaly lack of strength....

Recovery Time!!

Malloy1344
10-12-10, 7:01 pm
One more thing I forgot to mention. This is my second attack at WestSide. My first attempt didn't go well. Primarily because I didn't really understand "WHY" involved. I was lifting far to heavy on my accessory movements, and trying to follow an exact routine as opposed to addressing my individual weaknesses.

I know my forearms need work. My grip and brachilius need to be strenghened. Lots of Hammer Curls to come.

Plus I was incorporating some useless movements like Leg Presses and shit. I did alot of reading this time, and I hope I have a better understanding. I definitely plan on adding some GPP on saturdays to help with conditioning and increase my work capacity. Maybe a few " extra workouts" as described by Westside Disciples.

Malloy1344
10-21-10, 7:32 pm
Whats up all? Glad to have the Forvm back with a new look. Good stuff.... Anyways I'll recap the last few workouts to the best of my knowledge...

10/12

Lower ME

Box Squats: 135 x 10, 225 x 5, 275 x 5, 315 x 5, 365 x 3, 365 x 2 ( these felt ok, no spotter so I stopped here)
Bulgarian Split Squats: 3 x 10
GHRS : 3 x 10
Leg Curls: 3 x 10
Abs: 4 x 15

10/14

Upper ME

Floor Press: 135 x 5, 225 x 5, 275 x 5, 315 x 3, 335 x 1
Incline DB Press: 80s x 20, 80 x 15, 80 x 15
Rolling DB Extensions: 3 x 12
Side Laterals 3 x 15
Lat Pulldowns: 3 x 12-10
Scarecrows: 2 x 15

10/15

Lower DE

Low Box Squat: 8 x 2 @ 55%(205)
Step Ups (DB): 3 x 10
Laying Leg Curls: 3 x 12
Hammer Curls: 3 x 12
Shrug Machine: 3 x 12

10/18

Upper DE

Flat Bench Reps: 135 x 15, 185 x 15, 225 x 22
DB Floor Press: 75s x 12, 90s x 10, 90s x 10 ( first time doing them, LOVED them)
Standing BB Shoulder Press: 3 x 10
CS Rows: 4 x 6-8 ( 4-5 pies per set)
Face Pulls SS w/ V-bar Pushdowns: 3 x 15

10/19

Lower ME

Box Squats: 135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 1, 395 x 1, 405 x 1
Split Squats : 3 x 10
GHRS: x 8-10
Leg Curls: 3 x 10
BB Curls ss/ Shrugs 3 x 12
Abs: 4 x 15

10/21

Upper ME

Incline Bench: 135 x 5, 185 x 5, 225 x 5, 275 x 3, 295 x 1 ( wanted to do another single, but I knew it wouldnt go well)
Flat DB press: 80s x 20, 100s x 17(PR), 100s x 10( dead)
Skullcrushers: 3 x 8 - 4 ( up to 155lbs)
Side Laterals: 3 x 15
Pulldowns: 3 x 10
DB Powercleans: 2 x 12
Tate Presses 2 x 12


I think i got it all, Sessions have been going well. Not feeling worn out and I feel strong. I'm listeing to my body alot better. I wanted 20 reps with the 100s. I'll get it next week.

Malloy1344
10-22-10, 7:40 pm
Tonights session went really well considering Friday workouts are usually rough...end of the work week, feelin worn out...

Super low Box Squats: 10 x 2 @ 50%(205) I didn't wave up to 55% yet because I used a lower box than last week. So I'll start my wave from this week.

Speed Deadlifts: 6 x 1 @ 60% ( 315)

90 degree Hyper Extension: 3 x 12
Leg Extension ss/ Leg Curls: 3 x 12-15
Barbell Shrugs: 5 x 10
Hammer Curls: 3 x 12

Rest Periods were no more than 90 seconds for anything. About 60 seconds for squats, 20 seconds for deads. Speed off the floor with deads was very good. I'm gonna pull for ME Lower on Tuesday, Hopin for 545 and a new PR. We will see what happens. Hope you all have a great weekend!

Malloy1344
10-27-10, 8:28 pm
Monday night DE Upper

Speed Bench: 8 x 3 @ 65% (225)
DB Floor Press: 80 x 10, 100 x 10, 100 x 10
Military Press: 3 x 10
Rolling DB Extensions: 2 x 12
Face Pulls: 3 x 15

Tuesday night ME Lower

Deads: 135, 225, 315 x 5, 405 x 1, 455 x 1, 505 x miss.... I knew i shouldnt have gone for over 500. 455 did not feel so great. Definite lack of power here since 3 months ago. Still, I haven't pulled in 6 weeks, so ill take it..

Front Squats: 135 x 10, 155 x 10, 185 x 8, 205 x 6
GHRS: 3 x 10
CS Rows: 5 sets x 10-6 reps
Leg Curls: 3 x 8
Hammer Curls ss w/ Ab Rope Crunches: 3 x 10

Vaze_06
11-03-10, 4:21 pm
leave your ego at the door and listen to your body malloy! tho nice numbers, as usual